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FIRST IN HOUSE COMPETITION EVENTS ANNOUNCED! Record your score for WEDNESDAY 9-24. CrossFit- Pullup 1rm. Open Prep-

September 24, 2014

Open Prep: Open Workout 13.2 AMRAP in 10 of 5 S2O @ 115/75, 10 Deadlifts @ 115/75, 15 Box Jumps/Stepups

You will see this EXACT workout again sometime before the Open, so note your score please.

CF-Platinum Elite- 1 RM mx Pullup. 3×8 Pullup @ 75%. 4rft 10 burpees, 20 Situps, 30 Doubles.

Our First in house Competition of 2014 is THIS SATURDAY. We are looking at a possible 6 events. Here are your first two:

40-40-40
For time
40 Shuttle run contacts
40 Row Calories
40 Airdyne Calories

DTx3
3 Rounds of DT for Time
DT is 12-9-6 Deadlift, Power Clean, S2O at 155/105

Talk amongst yoursleves….

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24 comments

  1. Wow.


  2. Pull-up – 1rm bw + 20. Same as last test- out. 24@+1
    Work – 9:54 rxd


  3. Pull up 1rm- BW +5 ( PR, first time getting BW)
    22@black
    WOD: 90 singles short of completing third round in 15 min cap. Single unders are weakness.


  4. Pullup – bw+17.5 (got +20 at end of last cycle)
    24 @ +2

    Work 9:58rxd with very slow doubles


  5. WOD (10/20/30): 7:52rx
    Ring pull-ups: 8×3 (trying chest to rings)
    Ring dips: 8×3 (strict no breaks in 3)


  6. 1 RM Pullup – 279
    3×8 @ bw 215 = 4945
    wod – 9:39


  7. 1rm pullup: bw+25lbs
    12 @ bw, 12 @ +2
    work: 7:56 rx


  8. 1 RM Pull-up: 255
    3×8 @bw+5, bw, bw: 4840
    WOD: 9:44 Singles

    …must get doubles, singles are a time killer


  9. 1 RM pull-up: +2
    3X8: black +1
    WOD: 13:43 singles


  10. 1RM Pull-Up 230# (body weight)
    3×8 using grey band

    WOD – 13:58
    4 rounds Burpees, Sit-ups and 100 singles


  11. Overall a very dissapointing day…1RM Pullup 263, 70lb over BW. Thats not the the part that upset me.

    first attempt at X’s8 was at 70% (2 vests which added 52 lbs) I got 4 reps.

    second attempt I dropped down to a 32 lb vest and got 6 reps.

    Final X’s 8 attempt I dropped to BW of 192 and easily got 8.

    Total weight pulled: 3,866…If I would’ve just done BWX’s24 I would’ve got 4,608!

    Then…as if I needed another dollup of insult to injury I got my ass handed too me by a VERY pregnant lady on a WOD with bucking furpies and double unders! (you are amazing Whit)

    I did the first 2 rounds with Double unders in over 7 minutes so on the last 2 rounds I switched to 100 singles. score 10:50


    • Oh thanks Marcos!! I’ve got a lot of body to move. I’m just trying to keep up and not totally lose what fitness I once had.

      Pull-ups seem to be the only movement that hurts. (well…that hurt in a bad way. Nothing feels GOOD anymore) . So I did tomorrow’s squats instead.

      HBBS 130x4x8
      WOD 9:33 with no sit-ups. So just 10 burpees and 30 double unders. That was enough.


    • You ARE aware that Whitney didn’t do any situps, Right?


  12. 1rm Pullup alternate grip: BW+17.5= 162.0

    3x8x+3 assist

    10/20/30 RX 8:46


  13. 1 rm black, 3 sets of 8 with b2r
    Wod 12:22


  14. 210 reps.


  15. PU Max 173+63….3×8@173,178,183..wod10:16 with singles


  16. 1 rep max pull-up 2464824
    3×8’s (3 sets) 4824
    Work – 8:40


  17. Andrea
    1rep max BW (149) + 22.50 Previous best was BW + 12.5
    4bw\4+1, 5bw/3+1, 3Bw/ran out of time
    Work – 10:50 Rx (single/double/single/double/etc)


  18. Open WOD: 303


  19. 1 rep max PU – +3 band assistance (skinny black band)

    3×8 = +4x8x3 sets

    WOD – 3 rounds + 10 burpees + 20 sit-ups + 6 DUs (plus a bunch of singles in between my DUs…double, single, double, single, etc.


  20. 1rm pull-up- BW+7.5=132.5

    10@+1, 9@+2, 5@+3



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